5 Easy Stretches for Low Back Pain
Suffering with lower back pain? Try these 5 easy stretches to help ease lower back pain and get you moving again.
Knee to Chest Stretch : lie on your back and gently bring one knee to your chest. Relax and breathe so your lower back can release and you feel your lower back pressed into the floor. Hold for 10-15 seconds.
Knee to Chest Stretch
2. Hamstring stretch : while lying on the floor with your back pressed, gently lift one leg and using a strap or your hands, extend the leg straight to the ceiling. Be mindful to keep your lower back pressed on the floor and with a slight knee bend, continue to pull your leg towards to chest. Hold for 15-30 seconds, and breathe as the hamstring releases.
Hamstring Stretch
If you’re feeling flexible, relax the opposite leg to the floor.
3. Piriformis Stretch: lying on the floor, cross your leg over the other leg in a figure-four position. Relax your lower back as you gently press the outside knee to release the hip, groin and piriformis. If you’re feeling flexible, lift your knees as a unit and thread your hand through to hold unto the knee. Ground your shoulders down to the mat as you hold the figure-four position for 30-45 seconds. Breathe!
Figure-four position on the floor
Piriformis stretch
4. Kneeling lunge stretch : Starting on both knees, step one foot forward so the ankle is directly below the knee on the ground and keeping weight evenly distributed through both hips. Place both hands on the top of the thigh, and gently lean the body forward to feel a stretch in the front of the other leg.
Kneeling Lunge Stretch
5. Cat-Cow Stretch : While on your hands and knees in a tabletop position, lift your head, relax your shoulders away from your ears, and gaze straight ahead. As you exhale, come into cat pose while rounding your spine outward, tucking in your tailbone, and drawing your navel forward. Release by dropping your belly toward the floor and lifting your tailbone with your chin to the ceiling, Remember to inhale, open your chest, pull your shoulders back and stick your tailbone up in the “cow” pose, then for “cat” pose, exhale, round your spine and pull your belly in.
“Cat Pose”
“Cow Pose”
Lower back pain or stiffness can have a significant impact on your daily life. However, a routine of these easy stretches can help relieve pain and improve flexibility.
